How to do more sit ups??? How to do sit ups to do a lot

You should exhale so that you can move to the deeper muscles in your abdomen.

Beginners should avoid doing too much at once, so start with 5 reps and add them each time.

One more time. Do not overexert force and avoid using it on the thighs and.

Hips. of the flexor muscles, on the contrary, decreased.

Abdominal muscles. The knee is flexed at about 90 degrees, and the knee is bent to avoid back injury.

Steps: Place the soles of your feet flat on the ground, knees shoulder-width apart, and cross your hands on your chest or on the sides of your ears.

Breathe a lot normally.

Sit-up. The posture is incorrect, lying on the ground. Note: No reluctance.

Elbow. To touch the knees, so as not to cause damage to the cervical spine, causing nerve compression, elbows to the knees, hands holding the head crossed in the neck, this practice is the thigh root muscles are working, not the abdominal muscles, in the long run will make the waist.

Muscle strain. At the same time, the hands also compressed the nerves in the neck, and the more strained. In the early days, you can do sit-ups with your hands at your sides, and when you get better. If the ankle is fixed or pressed.

Do sit-ups slowly, as if in slow motion, and don't hold your breath. When you sit up, do 15 sets of 15 reps and slowly progress to 3 sets.

When the back hits the ground.

Decide where to place your hands according to the strength of your abdominal muscles, the closer your hands are to your head; It is not advisable to move too fast and avoid it.

Strains. abs, you can start the next sit-up, and so on.

Cyclic action. After the body is 15 30 cm off the ground, you should pause for a moment and tighten your abdominal muscles, and then lie down slowly and return to the original position. It is not advisable to force the body to turn (the right elbow touches the left knee, the knee is bent, and the whole upper body is raised.

Bend your knees at 45 degrees, hold your head at least 35 a day, if you can't get up, you can hold your feet down, if you lie flat and sit-ups, it won't work.

The amount of sit-up practice is related to your physique, and you must have good waist and abdominal muscles if you want to do more. The way sit-ups are practiced has little effect on how much is practiced, and there is not much difference between straight leg exercises and leg curls.

The general posture to practice sit-ups is to lie on your back, bend your knees with your legs together, put your hands on your chest or support your ears, and then tuck your abdomen and raise your head to practice sit-ups.

The main purpose of sit-ups is to strengthen the abdominal muscles, but in addition to this, there are other ways to strengthen the abdominal muscles. For example, hanging leg raises, frog jumps, crunch exercises, etc. With other ab exercises, you can practice sit-ups more often.

Precautions for sit-ups: first of all, pay attention to not moving the head with both hands, so as to reduce the force exerted by the hands on the cervical spine, which is easy to cause cervical spine injury; Don't practice too much each time, pay attention to intervals, and don't overdo it.

The correct way to do sit-ups is as follows: Lie on your back on the mat with your knees flexed at about 90 degrees and your feet flat on the ground. Do not immobilize your feet on flat ground (e.g. by a partner pressing your ankles with your hands), otherwise the flexors of the thighs and hips will join the work, reducing the workload of the abdominal muscles.

In addition, straight-legged sit-ups will increase the burden on the back and easily cause damage to the back. Decide where to place your hands based on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Beginners can rest their hands on their sides, and when they have adapted or improved, they can cross their hands over their chest.

Finally, try to cross your hands behind your head, but each hand should rest on the shoulder on the other side of your body. Do not cross the fingers of your hands behind your head to avoid straining the neck muscles when you exert force, and this will also reduce the workload of the abdominal muscles.

It is advisable to proceed at a slower tempo, as is the case with slow-motion playback. Exhale as your abs pull your body up to ensure that all the muscles in the deeper layers of your abdomen are working at the same time.

After raising your body 10 to 20 cm off the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back into position. When your back hits the ground, you can start the next cycle. During sit-ups, the abdominal muscles are only involved in the initial phase, after which the hip flexors perform the task.

In the same way, turning the body in the final stages of sit-ups (right elbow touching left knee, left elbow touching right knee, etc.) not only does not do much to strengthen the abdominal muscles, but can even cause trauma to the lower back due to the pressure of the rotation.

Practice more There is no other way.